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Macaroon vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between macaroon and pumpkin

  • Macaroon has more fiber, copper, and selenium, while pumpkin has more vitamin A, vitamin C, potassium, and vitamin E.
  • Pumpkin's daily need coverage for vitamin A is 170% higher.
  • Pumpkin contains 387 times less saturated fat than macaroon. Macaroon contains 20.099g of saturated fat, while pumpkin contains 0.052g.
  • Macaroon has a lower glycemic index. The glycemic index of macaroon is 32, while the glycemic index of pumpkin is 52.

The food types used in this comparison are Cookies, coconut macaroon and Pumpkin, raw.

Infographic

Macaroon vs Pumpkin infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +141.7%
Contains more CopperCopper +111.8%
Contains more ZincZinc +128.1%
Contains more PhosphorusPhosphorus +54.5%
Contains more SeleniumSelenium +2166.7%
Contains more CalciumCalcium +320%
Contains more PotassiumPotassium +176.4%
Contains less SodiumSodium -99.6%
~equal in Iron ~0.8mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +457.9%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +172.7%
Contains more FolateFolate +433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.1µg
~equal in Choline ~8.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +202%
Contains more FatsFats +22450%
Contains more CarbsCarbs +841.8%
Contains more OtherOther +113.8%
Contains more WaterWater +696.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +12284.6%
Contains more Poly. FatPolyunsaturated fat +16100%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macaroon Pumpkin
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Macaroon Pumpkin DV% diff.
Saturated fat 20.099g 0.052g 91%
Vitamin A 0µg 426µg 47%
Fats 22.55g 0.1g 35%
Calories 460kcal 26kcal 22%
Fiber 5.1g 0.5g 18%
Carbs 61.22g 6.5g 18%
Copper 0.269mg 0.127mg 16%
Selenium 6.8µg 0.3µg 12%
Vitamin C 0mg 9mg 10%
Sodium 241mg 1mg 10%
Potassium 123mg 340mg 6%
Vitamin B5 0.298mg 6%
Vitamin E 0.19mg 1.06mg 6%
Polyunsaturated fat 0.81g 0.005g 5%
Manganese 0.125mg 5%
Protein 3.02g 1g 4%
Zinc 0.73mg 0.32mg 4%
Magnesium 29mg 12mg 4%
Monounsaturated fat 1.61g 0.013g 4%
Vitamin B2 0.06mg 0.11mg 4%
Vitamin B6 0.096mg 0.061mg 3%
Folate 3µg 16µg 3%
Vitamin B1 0.02mg 0.05mg 3%
Phosphorus 68mg 44mg 3%
Vitamin B3 0.22mg 0.6mg 2%
Calcium 5mg 21mg 2%
Net carbs 56.12g 6g N/A
Iron 0.82mg 0.8mg 0%
Sugar 45.16g 2.76g N/A
Vitamin K 1.1µg 1.1µg 0%
Choline 9.1mg 8.2mg 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Macaroon
23%
Pumpkin
Minerals Daily Need Coverage Score
27%
Macaroon
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 42.4g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 240mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 20.047g)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 20)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $0.2)
Which food is richer in minerals?
Macaroon
Macaroon is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.